Healthy Japanese Recipes

Find healthy, delicious Japanese recipes including Japanese vegetables, noodles, pork, tofu and sushi recipes. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Japanese Cucumber Salad

Rating: Unrated
5
This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.

Chicken Ramen with Bok Choy & Soy Eggs

Ditch the seasoning packet! Homemade ramen may take more time but it's worth it for the deep, impressive flavor. This healthy ramen recipe features tons of vegetables and soy eggs, which are hard not to eat just on their own.

Japanese Chicken-Scallion Rice Bowl

Rating: Unrated
15
Here's the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. Admittedly, Japanese cooking leans heavily on sugar--for a less traditional taste, you could reduce or even omit the sugar.

Pasta e Fagioli with Instant Ramen Noodles

Quick sautéed vegetables, canned tomatoes, dried oregano and canned beans transform ramen noodle soup mix into this classic Italian favorite in minutes. To cut back on sodium, look for ramen varieties with less than 600 mg sodium per serving or use less of the seasoning packet.

Spicy Ramen Cup of Noodles

Rating: Unrated
7
Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.

Japanese-Style Spinach (Gomae)

Rating: Unrated
1
Typically you puree sesame seeds to make the dressing for this traditional spinach side dish recipe, but we use tahini to make it easier and quicker.

Miso-Glazed Scallops with Soba Noodles

Rating: Unrated
4
This Japanese-inspired dish uses one sauce--a sweet/salt combination of mirin and miso--to make both the marinade for the scallops and the caramelized pan sauce for the noodles. A good pairing would be a simple green salad dressed with a citrus vinaigrette.

Matcha Green Tea Latte

Rating: Unrated
4
A touch of honey balances the bitterness of matcha in this healthy latte recipe. For a nondairy latte, swap unsweetened almond, soy or coconut milk for the low-fat milk.

Coconut Shrimp Curry with Instant Ramen Noodles

A splash of coconut milk and some curry powder elevate ordinary ramen soup into a memorable bowl of noodles. Add protein with cooked shrimp or cubed tofu and a pop of freshness with cilantro and lime juice. To cut back on sodium, look for ramen varieties with less than 600 mg sodium per serving or use less of the seasoning packet.

Easy Miso-Chicken Ramen

Rating: Unrated
3
Warm up a chilly evening with this healthy chicken-and-vegetable ramen noodle bowl recipe. For a little spice, top with hot sauce, such as Sriracha. Look for dried curly Chinese-style noodles near other Asian ingredients in most well-stocked supermarkets. For a substitute, try whole-wheat angel hair pasta and cook for a few minutes longer.

Miso Vegetable Soup

Rating: Unrated
1
Tofu, rice and plenty of vegetables transform miso soup from a light accompaniment into a dish that's substantial enough to leave you feeling satisfied.

Edamame & Salmon Stir-Fry with Miso Butter

Rating: Unrated
1
One bite of this healthy stir-fry recipe and you'll start thinking about what else you can stir miso butter into. Spread the miso butter on roast chicken or toss it with steamed vegetables. Serve with rice noodles or brown rice.

Inspiration and Ideas

How to Make Japanese Cucumber Salad

Vegetable noodles aren't just for hot pasta dishes! Make wide, flat cucumber ribbons for this refreshing Japanese salad recipe!

Master Bun Lai’s Sushi Recipes

Find out how Bun Lai makes healthy sushi that’s sustainable and affordable and how you can too.

Broiled Salmon with Miso Glaze

Rating: Unrated
9

Versatile miso (fermented soybean paste) keeps for months in the refrigerator and adds instant flavor to soups, sauces, dips, marinades and salad dressings. In general, the lighter the miso, the milder and sweeter its flavor. Light miso is the key to the wonderful flavor of this salmon.